Eat Stop Eat Review - Intermittent Fasting For Weight Loss

Some info on Eat Stop Eat:
Weight loss has always been an issue, at least since society declared that slim people are beautiful and that people start to get concerned with health hazards like cholesterol, diabetes obesity and so on. So, one of the increasingly popular weight loss methods is, of course the fast method. There's an extremely popular choice nowadays, a recent breakthrough on the weight loss niche called Eat Stop Eat.

Health and Weight:
Health is very correlated with your weight, since being overweight means you are incurring a lot more health risks than if you have a healthy weight, as such, Eat Stop Eat can help you get healthier in an effective way.

Exercise, how much and when?
The program will tell you just how much you have to exercise and just when to exercise to have the best results - maxing the calorie burn and optimizing your efforts.

Longer Fasts vs Intermittent Fasts:
There is enough scientific information by now to securely state that longer fasts are hazardous for one's health, and that intermittent fasts, just as in the Eat Stop Eat diet, have no dangers and are the most advised solution, so you can be sure you won't get any health risks while on the program - quite the contrary.

Keep Muscle Mass and Energy Levels High:
One big concern people have when it comes to Fasts is that they will probably lose their muscle mass and get that chronic fatigue settled in. Well, with this diet you won't have to worry about that, as you will keep that hard earned muscle mass and your energy levels will be kept high at all times, even on your "fast times".

Controlling your Metabolism:
Controlling your metabolism or letting your metabolism control you is what settles the difference between this and other fasting programs. You see, when you fast your metabolism usually feels the difference and responds by lowering your metabolism speed and entering survival mode, meaning that it will try to keep every since calorie you give it. With Eat Stop Eat you won't get your efforts hindered by your metabolism, you won't enter "survival mode" so you will lose calories faster than with any other pill out there.
So, summing up, Eat Stop Eat is a method that really brings a whole new age upon the weight loss niche and revolutionizes the way we fast - so make sure to consider this method if you want to lose those extra pounds.

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Vital Ways to Lose Weight Fast

How to Lose Weight Fast
You're not alone in your quest to lose weight. Just about 50 percent of US citizens try to lose weight at the same time. Although there are actually several things that you can do to lose a few pounds, losing weight too fast can be harmful. Craze diets, fasting and diet pills might help you appear lighter on the scale, however these solutions can result in significant health issues.
On the other hand, in case you are typically in good health and you are serious about dropping a few pounds fast, there actually are several methods and guidelines you can choose to assist you in accomplishing your short term objectives.

Craze Diets
The point of many craze diets would be to encourage quick weight loss which you can observe practically in a single day. Craze diets are temporary options; should you stick to a craze diet for longer than a couple of days, you may cause significant harm to your body. It is best to seek advice from your physician prior to starting any type of diet program to ensure one's body can handle the extra stress and tension.
Weight Loss Spa Therapies

One more simple way to obtain rapid weight loss success is beauty solutions particularly created to assist you lose inches swiftly. By going to a day spa, club, or health and fitness facilities providing weight loss beauty solutions and treatments, you can choose several treatment options and health spa services which are intended to assist you slim down swiftly or to improve your physical appearance by minimizing bloating, tightening up your skin, or eliminating fluids. These methods only entail short-term weight reduction, however the benefits are instant and don't include diets or exercising.
Healthy Eating Patterns

Modify basic eating routines and life-style practices. Implementing several straightforward but important nutritional and attitudinal modifications could be adequate to boost fat loss for most people. Incorporating these suggestions using your temporary weight loss plan will improve your odds of achieving your weight loss objectives quicker and retaining those outcomes in the long run.
Workout More Often

Don't forget, it is possible to drop some weight both by reducing your caloric consumption or raising the amount of energy you burn up. Any weight loss program ought to involve the two, however if you wish to shed weight quickly, working out is vital. Tiny adjustments in your activity can increase within a day, and you can start seeing weight loss results within a week.

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How to Leverage a Weight Loss Program, 5 Ways to Turn Yourself Into a Ferocious Health Monster

The conversation at hand was of the topic 'vipasinna'. Where one basically sits in silence for 10 days to quieten the mind. Clearly the words came easily, giving myself the comfort of the idea that I would do it 'one day'. And for that moment, the idea of 'one day' sat well with me. It gave me the sense of gratification that I was going to take action on something at some stage. I felt committed without the commitment. I had happily tricked myself and it was like buying organic chocolate instead of a Mars Bar.


This conversation started to magnify what I was hearing in the gym too.

If only I could find the right weight loss program. I want to lose weight. I want to eat healthier. I want to stop drinking for a month. I want to exercise more. I should do this or I should do that. It's seems as human beings we easily should all over ourselves. A common theme I was beginning to hear more and more (including my own head).

With many great intentions for a healthier existence or improvement, it is certainly a human trait for a constant tug of war. But as long as we point ourselves in the right direction, even it's 3 steps forward and two back, we are still moving forward right? Which is better than standing on the spot.

SO ASK YOURSELF HONESTLY

Do you really want to lose weight? Those few extra kilos. Run a charity race? Improve your diet? Get lean this summer? Have that beach look? Run faster? Lift more? Live a healthier lifestyle? Create new habits? A life with more purpose? Be more grateful?

If you had the ultimate weight loss program, would you implement it correctly and follow it through? From my experience, it's not the weight loss program that's the problem, it is the person applying it.

All these wants can lead you to a healthier more vibrant self. If you answered yes to all of the above but are struggling to get there, then maybe it's time for a different approach and get some leverage - emotional leverage, which is working for me every time.

Be careful though, as I have seen this happen quite often - A person stops questioning things too much, they stop thinking, quieten the brain and just start doing the five things I have listed in this post, and before they know it, they've turned themselves into a ferocious health monster!

1. CREATE PAIN

Think about this for a moment. As human beings, we tend to move away from pain with more intention, than we do moving towards a more pleasurable experience that we want. We tend to tread water and stay in our comfort zone no mater how murky the water is, as apposed to swimming towards new waters that bring change, but along with change comes a sense of uncertainty. Usually we only start swimming when the pain becomes unbearable, or we do things without real purpose and intention behind it.

i.e. If I asked you to run 100m as fast as you can, the chances are you would do it, but not to your greatest ability. But if I pinned two dozen prime rare steak pieces all over you and let loose a ravenous pit-bull terrier that hadn't eaten for a week, do you think you would run faster? Of course!

But the pain we have is never short and sharp like the dog chasing, it's usually slow and gradual. A far off distant drum beat that's so faint you can hardly hear it. But the pain slowly builds like a pressure cooker and finally one day it explodes. That distant drum beat becomes so loud it feels like someone is beating it on your head and this jolts you into action!

I believe in each and every one of us, there is a tipping point that moves us to greater health (or anything for that matter). That tipping point usually comes from a painful experience. A 'that would be nice to have' turns into a 'must have' from one decision. The decision only takes a moment to make, but for some, a life time to get there.

Here is the most important point I am going to make - Why wait for the pain to arrive? Create the pain now.

Time and time again I see people who leave their health until it's a major threshold and that drum is beating so loud they finally want to create change. But by hitting the fast forward button and bringing the circumstances to the forefront, it's usually just a slap across the face as a posed to a sledge hammer.

So how do we create the pain?

First thing you must do is be brutally honest with yourself and not camouflage the truth. This is probably one of the toughest things you will have to do, but worth it. As humans we have a tendency to justify our actions daily. But ask yourself this: Would you rather be right or happy?

When I was sitting on the fence regarding the detox I underwent, I finally had some tests done to see where I was at. I knew they wouldn't be great, but as usual, the longer we leave it, the worse it gets. I also knew if I didn't like the results, it would be the kick-start I needed to get the detox under way, as it was quite a commitment.

So let's say it is weight loss you want to achieve and you know deep down there is a fair bit to shift. We all know the complications and connotations that being overweight can have on the body over time, and when that time comes how painful could that be?

So time for honesty. Take a full length photograph of yourself in your swimmers or underwear (only has to be for your eyes only), front, side and back. Remember, brutally honest right?

By doing this, it will give you a different perspective of yourself. There's no hiding now. I know by this point you may rather stick needles in your eyes, but what are the true consequences if you don't? Smaller pain now or bigger pain later? Which one do you want. The ostrich head burying approach will only work for so long before someone comes along and kicks you up the ass!

Parting with hard earned money is another great motivator. Not a member of a gym? You could pay for a membership for 3 months. If you are a member but you are not utilising the facilities well or just stuck in a rut, hire a personal trainer for 3 months. This money well spent will magnify the pain if you don't begin to follow through to an outcome deep down you truly want.

2. SET GOALS AND VISUALISE

Goal setting sounds as exciting as reading the NY Times financial review, but when implemented correctly, it has a very powerful effect on one's self. There are dozen of books written on this topic, so one I'm not going to go into to much detail with.

In the meantime, is there something you can commit to? A weight loss challenge? A fun run? Something with a timeframe. When I did my detox my Naturopath told me I needed to commit for 6 weeks. This instantly gave me a timeframe.

If you need to lose 10kg, how about 1kg a week for 10 weeks? That's realistic and achievable if you are committed.

Still not convinced? If you want to know what commitment is, you should know the story of my friend Kelli
who was diagnosed with a brain tumour and not given much hope. So the next time you catch yourself complaining about it all being to hard, you should put yourself in her shoes. You will soon find that your goal will probably feel very achievable and the excuses you make are futile.

So once you have made pain your friend, you must set an achievable goal with a timeframe.
But not only do you have to set a goal, you have to visualise yourself already achieving it. As you can imagine, there are going to be many hurdles and you will be tested every step of the way to achieving what you want. So when faced with these hurdles we can either look for obstacles or opportunities.

By continually visualising yourself already achieving what you want, you will be training the most powerful resource you have - your subconsciousness. This will then enable you to see opportunities arise when previously all you could see were obstacles.

To help this process, place your goals or images/pics somewhere you will see them constantly. Bedroom mirror, fridge, toilet door. I have even known someone to laminate their goals and hang it up in the shower! Just do whatever works for you, as long it keeps you on track and moving forward. But make sure you follow this process through!

Just remember, if you are sailing to Tasmania in a head on wind, you don't turn around and go back, you adjust your sails accordingly.

3. REFERENCE POINT

Once you know what you want to achieve, you have to create reference points along the way of your committed timeframe and record as much information as possible. If you don't do this, how do you know if you are making progress?

By now you should know what you want, but you also have to know where you have come from and also be able to track your progress along the way.

You could have a diary dedicated to your weight loss plan. You have probably jumped on the scales to see what your weight is. But this only tells a small part of the story. Break that weight down. Measure your body fat %. Calculate your muscle mass kg. Measure body girth circumferences. (If you not sure how to do all this, pop into your local gym for them to do it).

See how many push ups or sit ups you can do in a minute. Test yourself once a month.

You have taken a picture of yourself, why not take one once a month to compare any body changes. Nothing will give you more motivation than seeing your body shape changing in front of your very own eyes.

Keep a food diary. Write everything down that goes into your mouth. You could even keep a photo diary. Take pictures of the foods and drinks you have for a couple of weeks and track your progress. If you are not hitting your targets, you can look back at what you have been eating to see if you are sticking to the plan.

You have to make your goals measurable. The more data you collect the better and the more it will help you along the way.

4. PROXIMITY

By this point, if you have followed through with the first three principles wholeheartedly, right now you should be chomping at the bit with all the momentum you are gathering. But for this momentum to last and if you are to go the distance with any weight loss program, ignore this word at your peril: Proximity.

This one can be a slightly delicate topic, and for me, one that took a while in life before the penny really dropped. But once it did, it had a MASSIVE implication on my direction in certain aspects of my life and the environment I put myself in on a daily basis.

Simply put, the people and the environment you surround yourself with will have a major impact on whether you follow through until the end or not.

A fantastic form of leverage is to spend time with someone who has achieved what you want. Someone who will make you raise your standards. We generally shy away from people like this, but it's a must if you want to achieve a different result.

When I migrated to Australia five years ago, I was fearful of the ocean. Here I was living 500 meters from the beach and not even able to swim a lap of a pool, let alone get amongst the waves! But this was
something I wanted to overcome.

I started meeting a mate of mine for swimming, but he was not a very strong swimmer either. Before we knew it, we were talking each other out of it and coming up with great excuses. It all came down to FEAR.

As great as my mate is, he was unable to push me because he was suffering the same problem. Eventually I got so desperate and determined, I walked into the local surf lifesaving club and asked what it took to be one, at this point, this was WAY beyond my wildest thoughts, and the bottom line was, if I was willing to commit, they were willing to commit too. So I went for it.

The next thing I knew, I was surrounded by people who had been involved with beaches and surf rescue for most of their lives. Every time I wanted to back off or didn't have the belief I could get through my bronze medallion, there was someone there to tell me otherwise. Because of this I passed and it challenged me every step of the way, but it is still one of my greatest personal achievements to this day.

There's a saying in South America: "burn the ships", because that's what the settlers did when they arrived and there was no turning back. And to get what we want, I feel sometimes that's what we have to do in life to get there. So ask yourself... have you burnt the ships?

Be careful of who you surround yourself with and make no doubt about it.. Proximity is power.

5. THE FINAL PIECE OF THE PUZZLE

The final piece of the puzzle is to go public. By this I don't mean walking down the high-street with a megaphone or telling your mates how you are to undergo a healthy lifestyle change at a party over some extravagant dessert your eating, but actually putting it out there to the world by any means possible that connects us in today's society.

Do you have a Facebook profile? You could tell your friends and family what your about to do and then 
update it every day. If you are shy, not to worry as most people won't actually give a shit, and the ones who do will support you and give encouragement. I think we can spend so much time thinking what others think, it holds us back. But if everyone is thinking what others think of them, then nobody is really thinking about you are they? Are we really that important to be consumed by other peoples thoughts?? Probably not. If they do judge you, it's only fleeting at best. So don't sweat it and just put it out there, because the world will keep turning whether you do or don't.

You could blog your progress. You can set up a simple blog within 15 minutes these days. When I was
about to do my detox, I decided to blog it. This made it VERY REAL. It was the final tipping point and it helped get me through. Not only did it get me through, I had a lot of fun doing it! People got very curious and what surprised me most, there was a lot of support and talk around the topic as others began to look at what they were doing daily too.

The bottom line is, if you are going to do something about it. TELL EVERYONE!

Final Thoughts

If you read this post to the end:

a. You've got to much time on your hands

or

b. You actually can relate to the points I have made and know that not only can they be applied to a weight loss program, but any parts of your life for that matter.

If you are struggling with your weight or health. My view is that it's 80% attitude and 20% applied knowledge. If you find yourself saying mmmmm that's an interesting post, but do nothing, you have simply learned and not applied that knowledge.

So when in doubt, just do SOMETHING. If you do this, the pieces of the puzzle will fall into place in ways you could have never imagined, and before you know it. You've turned yourself into ferocious health monster.

By Guy Lawrence of 180 Nutrition

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What Is The Key To A Successful Weight Loss Programme?

So you’ve finally decided. After weeks, months or perhaps even years of contemplation, you’ve at long last resolved to do something about your weight. And having made that momentous decision, you are now ready to take the first steps of your weight loss journey.

But where to begin? Is it good to lose weight fast? What is the best way to ensure healthy weight loss? What is the key to a successful Weight Loss Programme? These are all reasonable questions but there are times when the resulting tsunami of answers can feel downright overwhelming.

Diet seems like a good place to start and judging by the scale of the diet industry worldwide, a lot of people clearly agree. According to CNN, in the United States alone the industry was worth almost $60 billion in 2010, while at the end of 2011 the Guardian reported that in the UK the industry was valued at a more modest but still enormous £2 billion. Here in Ireland such figures are harder to come by but going by the vast amount of books, magazines, websites, TV programmes and other media coverage devoted to diet, as a nation we seem have an insatiable appetite for the subject.

It’s a similar story with fitness. From aerobics to all-day exercises while sitting at your computer, the Internet brims with exercise advice. And if you have ever doubted the strength of the association between weight loss and exercise, just visit a gym in early January.

While there can be no doubt that diet and exercise are essential components of a successful weight loss programme, on their own they are not enough. How else to explain numerous studies which estimate that up to 95% of people who lose weight through diet eventually put it back on again?

That’s not a very encouraging statistic but before deciding to give up on your weight loss resolution on the basis that there’s no point, it’s worth considering the reason why so many weight loss diets at best only lead to short-term results.

Diet and exercise are only part of the answer because they merely treat the symptoms of the condition, not the underlying cause. To do that, it’s essential to identify the attitudes and behaviour at the root of your eating habits. The moment you begin to recognise what’s driving your eating habits is the moment you can start to make lasting changes that are so important to achieving permanent weight loss success. 

By assessing your relationship with food, adjusting your behaviour, introducing simple but lasting changes to your daily routine and generally re-evaluating your lifestyle, you’ll be surprised at how quickly you can deal with the drivers at the root of you eating habits. By doing so you will greatly enhance your chances of shedding those excess pounds and successfully reaching and maintaining your preferred long-term weight.

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Is Coconut Oil The Ultimate Fat Burner For Weight Loss?

When I was working in the fitness industry, the amount of people that would ask me about fat burning and fat blocking products was unbelievable (think high caffeine and guarana). They generally speed up your metabolism which will come with longer term side effects. The reason for this is that they elevate your heart rate which will end up raising cortisol levels. If you know anything about cortisol then you will understand that this prompts the body to hang on to body fat (hint: I feel this is why stressed people struggle to loose weight).

WHY COCONUT OIL FOR WEIGHT LOSS?

Without trying to get technical, coconut oil is a saturated fatty acid that is predominately a MCT oil (medium-chain triglycerides). This is very different to most of the vegetable oils on the market today.
The short and medium-chain fatty acids which can be found in coconut oil (and grass-fed butter which I use too), are sent directly to our liver and used directly for energy. So this means:

1. It does not get stored in fat cells as easily as long-chain fatty acids, and produce ketones which gives us a steady source of energy

2. Enhances thermogenesis which increases fat burning

3. Helps eliminate food cravings with increased feelings of satiety
According to Christine Cronau's book the Fat Revolution, there are studies of participants that were fed the same diet which was not designed for weight loss. But some of them were fed medium-chain fatty acids and
they lost weight, whilst the weight in the rest of the group remained the same.

It also compared diets with three types of fat intake. Low fat, monounsaturated fat and coconut oil. There was a 60% reduction in fat storage for the groups consuming coconut oil.

SO WHATS THE MAGIC DOSAGE?
If you do not consume many natural fats including coconut oil, start in small amounts or the toilet may come calling. Add a teaspoon to a smoothie, or if a sugar craving comes calling eat a teaspoon straight from the jar as this will kill those cravings. Cook with it or just start adding it to things where you usually wouldn't. I have it in a high fat smoothie most mornings.

I consume up to 3-4 tablespoons of coconut oil a day. But I eat a low-carb and natural high fat diet, especially after getting my DNA results back.

So if you are on a weight loss plan, eliminate sugar, grain, soy and all processed fats & oils. Increase your coconut oil up to 2-4 tablespoons a day for your steady source of energy and over time you will feel the magic happen!

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7 Weight Loss Foods

The food that we eat defines our lifestyle and defines how healthy we want to be and we can be. As we know, we should avoid fatty, sugary foods. But in times like these, where sweets are a commonality, it can be very hard to do. But there still are foods that can help bust those pounds. Here are some fat-busting, carb-less, nutritious food that can help contribute greatly to the body you'd want to have.

1. Tea - Teas have existed and have helped for thousands of years. Teas don't have caffeine and are all natural. It helps regulate digestion, boosts metabolism, suppresses appetite, burns fats and calories and serves as anti-oxidants for the body. There are a lot of teas one can choose from, ranging from green tea, to varieties such as the Okinawan tea (Japanese tea), Oolong tea and Feiyan tea (Chinese tea) among others. Celebrities also have been spotted drinking tea for its weight-loss and beautification (said to make people look younger) properties, one of which is X-men star Patrick Stewart whose youth secrets include a constant cup of Earl Grey tea.

2. Mushrooms - now what do mushrooms have to do with losing weight? Well, a lot, actually. Mushrooms serve as a great meat substitute, thus you can cut back on your heavy meals. It leaves you with the 'full feeling' that could minimize, if not eradicate, the urge to snack. (Snacking is one of the leading cases of weight gain because snacks usually consist of junk food, oily and sugary sweets e.g. potato chips, doughnuts) It also helps lessen the consumption of calories throughout the day, as mushrooms have high nutritional values. Mushrooms also unclog your system and help regulate bowel movement. Mushrooms are also high in protein which can keep you going. It helps you lose weight without losing your curves.

3. Eggs - in contrast to the popular belief that only egg whites should be consumed as egg yolks are fatty, it is best to consume the whole egg as most of the protein is found in yolk. As earlier stated, protein keeps you going, it is an energizer and it is one of the components of a healthy body. Aside from that, protein also prevents sugar cravings. Eggs also contain vitamin E and it helps makes you fuller longer.

4. Apples - familiar with the saying "an apple a day keeps the doctor away"? That is pretty much true because apples and fruits in general, are full of fiber and can help in promoting a healthy digestion and a healthy metabolism. Apples are low in calorie and fat, are low in sodium and contain several vitamins and minerals that are essential for the body. Apples also contain anti-oxidants and help minimize cholesterol in the body. It also slows down the absorption of carbohydrates with the help of soluble fiber found in apples.

5. Beans, seeds and nuts - they say that big things come in small packages and that can be proven by these powerful edibles. Beans contain cholecystokinin, a digestive hormone that naturally suppresses appetite. It keeps your blood sugar in check, and it high-fiber beans also help lower your cholesterol. Seeds like Chia seeds also contain omega-3 fatty acids, iron and calcium. It serves as a sponge and it absorbs sugar, and it also stabilizes blood levels in the body. Talk about tough. Nuts such as pistachios, are high in protein and fiber, and healthy fats. Now, not all of the fats in the body are bad. Our bodies need fats, the good kind, the ones which are found in pistachios. It also helps lower cholesterol levels.

6. Yogurt - yogurts can be consumed as healthy snacks. Yogurt is filled with prebiotics and is rich in calcium. Yogurt helps burn fat and trims your tummy easily. Yogurt is filled with vitamins and minerals, plus, it comes in different flavors and can be served with a variety of fruits or in different dishes.

7. Vinegar - now how can vinegar help you keep trim? Vinegar contains acetic acid. Acetic acid slows the passage of food in the stomach, thus giving you a fuller feeling. It also helps you keep your blood sugar down and minimizes sugar-craving.

You may choose from any of these fat-busting foods, but what matters is moderation in eating. Even if you consume these, and still over-eat, your preference would still be in vain. Stay healthy, eat healthy.

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Losing Weight with Fat Burners

Healthy living – this is what most people aim for at the beginning of the year where New Year’s resolutions always include a pledge to lose weight. And yes, for a while, people get to it but after a while, the resolution dies a natural death. Maybe this is because people are making the wrong pledge. Instead of losing weight, shouldn’t it be losing or getting rid of fat? As it is, fat is something nearly everyone would hate to have and getting rid of, while it sounds good, remains to be a challenge because of the tedious processes entailed. Some would even have wished that eating can help lose weight or get rid of fat. Fortunately, there are certain foods that can actually help shed the unwanted pounds and they can easily be included in one’s diet. These are the natural fat burners one can try. 

Pears, according to a University of Rio de Janeiro study can help lose pounds. The study featured women who ate three pears every day and found out that they consumed less daily calories and lost more weight than the women who didn’t eat pears. Pears are rich in fiber and one pear can easily help you feel full and prevent you from eating more than needed. Pears should be eaten before a meal to help control hunger. Eating the fruit with the skin is the best way to eat it as the beneficial fiber is in the skin. Grapefruit is another natural fat burner that you can add to your diet. One half of grapefruit before each meal can also help you lose up to one pound a week, without the need to alter or change the diet. A compound in grapefruit, according to a study author, Dr. Ken Fujioka, helps in the regulation of insulin, keeping it low. Grapefruits can be cut into chunks, added to spinach salad, with shrimp or sliced jicama. Selecting a fat burner may depend on your taste preference.

Almonds are another fat burner option. Eating almonds together with a healthy diet every day can help zap fat as shown by diet-study participants of a research published in the Internal Journal for Obesity, who lost 18% of their body fat. 22 almonds equal one serving which is the ideal consumption every day. Dark chocolate apparently is high in antioxidants which help in the prevention of fat cells accumulation in the body which is contributory to obesity and heart disease. A half-ounce of dark chocolate melted and spread on a cracker will only give you 98 calories. Navy beans are loaded with resistant starch which is a strong and power-packed fat burner. Including a half-cup of navy beans or other resistant starch-rich foods in one meal every day can burn 25% more fat, according to a University of Colorado research. 

These are just five of the many natural fat burner options available for everyone’s consumption. Weight loss need not be that difficult anymore. It’s just a matter of selecting a fat burner that will suit your taste, lifestyle and weight loss objective. If you prefer the natural fat burners, you can check other fruits or foods that contain ingredients that are helpful in burning fat.

Alternatively, other natural fat burners are also available in supplements or pills form. With the innumerable fat burner supplements available in the market today, you need to make sure that you select the safe one and along with taking the supplements, you follow a balanced and healthy diet and exercise program to get the best results.

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Getting Fit Five Minutes at a Time

Exercising may seem like a lot of work for most of us. It takes time, effort, energy and even some bucks. Some people would opt to go to the gym or involve themselves in sports. There are some who are fans of marathons or triathlons. But for some, especially for those working, it can become cumbersome and exhausting. Having work, being in school, or generally being busy is not an excuse not to exercise. All that exercising takes is a good mindset, maximization of resources, and extraordinary willingness.

It all begins where all good things begin... a positive mindset. A can-do attitude is important if you want to make exercising a habit. Think about what you want to achieve and start doing it. Push yourself to your limits and never make excuses for not exercising, as much as possible, don't have 'cheat days' or days where you slack off and binge eat. Whenever you get too tired or too lazy to exercise, visualize the 'you' you want to be and let it be one of the primary factors for your exercise.

The next thing to remember when exercising is that you can't get what you want right away. Exercising is gradual, and increasing. For instance, you'd want to finish 100 push-ups in one go without having previous exercises. You can't possibly do that. If you can, you might end up with a concussion or something of the sort. Start small, and gradually increase your numbers of repetitions and sets. Start small and end up big. Even if you do 100 sets in one day, and then stop altogether, you won't see or feel any visible difference, except maybe a really numb and aching arm. The secret to successful exercise is normalization. What do we mean by normalization?

Normalization is making it a part of your day, of your regimen, or your life. It should be something you can't do without. Earlier on, we mentioned about 'not getting that you want right away'. That's a general truth you can't expect to get a six pack within just one week of exercise. It takes several months for you to notice any changes, and more months for others to notice, too. So just keep going. Be patient, you will reap the rewards. Working out needs a lot of work.

Third, is that you'd have to make time for exercise. How long are we talking about? Around 5-30 minutes a day will do. It's not about the length of the exercise; it's about how many times you repeat it. As earlier stated, normalization. Make it a part of your life. What can you possibly do in 5 minutes? The secret to accomplishing a lot in 5 minutes is time management, and a whole lot of guts. There are exercise regimens which consist of basic lifting and crunches for busy people. You can do it immediately when you wake up in the morning, or when you get home after work. You can increase work-out time depending on your schedule and the intensity of your training. Most people would want to be involved in sports like swimming, volleyball or basketball, but simply don't have the time. If you are one of these people, try the 5 minute regime at least 4 times a week. You can't go to the gym? Get a work-out tape or search for exercises in YouTube and do it at home. Technology has helped revolutionize exercising. Waiting for something to boil? Go ahead and get on with the 5-minute exercise regime. Multi-tasking, right? Ways can be found for those who wish to improve.

Last, but not the least, don't forget to rest. Resting helps you recharge your mind and body for your activities and exercises for the day, and for the next day. Don't give up sleep.

When you're exercising, there may come a point in time when you'd just want to give up and quit because you aren't getting what you want. As earlier said, exercise isn't a magic trick, it's not an 'instant thing', it is something that requires patience, perseverance, discipline, self-control and a ton of sweat. Keep going. When you start wanting to give up, it may mean that you're almost there.

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5 Tips To Achieve Weight Loss Using The Law of Attraction

1. Visualize Your Goal In Order to Achieve It

You can create just about anything you desire. All you have to do is give your mind an image of what you desire, via a process known as visualization. To obtain what you desire, you have to be specific regarding what that is. Therefore, start by asking yourself some basic questions:

* What is your dream weight for your height?

* How will you truly feel as soon as you slim down?

* How can sliming down improve your happiness and the lifestyle of your family?

Visualization is all about utilizing your imagination to 'fantasize' about what you want in life. When you visualize, you have to use all 5 senses - hearing, feeling, seeing, smelling and or tasting. However, bear in mind that even though visualization is an extremely powerful tool in obtaining what you want, visualization alone will not help you shed pounds. You need to take action.

2. Attract Healthier Eating Habits

You may have gained weight because of your eating habits. Focus on all the healthful, fantastic tasting foods and drinks that you can consume, rather than thinking about the foods and drinks that you should avoid. Say to your inner self that you are choosing healthier foods and drinks and that you enjoy eating the most nourishing and delicious foods.

3. Attract Healthier Workout Habits

Aside from eating correctly, you also need to workout regularly in order to shed excess body fat. A lot of people do not like working out. This might be because they find it boring or difficult. However once you begin to exercise regularly, you will find that it can improve your mood and health at the same time.

4. Build a Vision Board

A vision board can be described as a collection of images which represent your goals and vision and keep you inspired as you work to attain them. It is a space where you gather all your thoughts, utilizing short quotes, sketches and photos.

You can download pictures from the internet or cut out images from magazines. These pictures should depict the type of body you wish to have. You can also add images of what you will do as soon as you attain your ideal weight, or images of the kinds of foods which will become part of your brand new, healthier way of life. Look at these images and pictures everyday. Allow them to motivate you.

5. Live like a slim person

Whenever you want to eat a meal, think about how a thin person might eat. Would he or she hurry be going for a second serving of lunch, or would the person eat slowly and carefully? Would he or she drink sugar filled drinks, or could the person drink green tea or water through the entire lunch to fill up faster?

Weight loss using the law of attraction is certainly possible. When you visualize a thinner you, and you live like a thin individual, you will certainly slim down.

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You Are Never Too Old to Get Lose Weight or Start a Fitness Routine

These days, more and more people who have struggled with weight loss are turning their life around and becoming healthier and more physically fit. There are also a lot more people wanting to start fitness in some way but do not know how.
There are many people that will feel that they are too old to start looking into fitness and health or going to the gym and lifting weights or simply feel that there is no hope for them as they have had a weight problem for their whole life.
This is a mental barrier. In past articles I have mentioned the importance of routine and the effect of a routine or habit becoming more solid and embedded the longer that it is followed or allowed to continue. These habits or routines can be good or bad.
If you are in the situation, maybe over 50s or even over 60 and you would like to lose a bit (or a lot) of weight or start a fitness programme and you feel you are too old to do so, the first thing you need to do is realise that you are wrong!
If this applies to you, you need to understand that to have results with a weight loss or fitness programme, you need a couple of things with regards to mind-set.
First off you should realise that it is never too late. If you get things right for 15 to 20 weeks, you will lose a substantial amount of weight and become a whole lot fitter. I'm sure that you would agree that in the grand scheme of things 15 - 20 weeks is not a long time at all.
Getting it right?
Once you understand that you can be the weight and fitness level that you would like, you can then look at educating yourself. It's all well and good observing the countless diet plans and fitness methods out there today all claiming that they are your best choice.
This is very confusing to people that are new to this game and because of the volume of these products, many people will flit from one idea to the next as these ideas pop up and never see a single diet or training programme through to the end as there is always something that looks better or promises to yield better results
This leads to little or no results and further backs up your belief that it is too late for you.
The best thing that you can do here is to stick with one theory. If you know someone personally that has had great results, the kind of results that you want, you should educate yourself to this theory and follow it until you get your results. For example:
You know someone who has lost a lot of weight from a low fat, low sugar, calorie controlled diet and three weeks into this you hear of someone who has had similar results from a fasting diet. Do not switch to this diet if you have not given the first a solid 8 - 10 weeks.
The advantages of lifting weights.
Many people who have not followed a physical training programme before think that weight lifting is for the world's strongest man contest or for big bodybuilders who are obsessed with packing on huge amounts of muscle.
Lifting weights is for everybody including over 60s. There are a huge amount of benefits that will come from this type of activity including:
Muscle strength
Improve your balance
Improve your coordination
Improve your mobility
Help to reduce the signs of arthritis
This is a whole other topic but it is important to know that the amount of muscle mass you have is very valuable, you need to keep what you have as the benefits are many!
This does not mean you need to look like the hulk. Many people have an aversion to resistance training as they do not want to look like Arnold Schwarzenegger. This will not happen. As soon as you start training with weights you will realise how hard it is to build muscle like this.
The biggest "take aways" from this article are:
Find a plan and stick to it
Once that you have a sensible fitness plan "STOP LOOKING" and stick to it! Research health by all means but I cannot stress this point enough! I have learned this the hard way. You do not get results from fitness if you do not stick to your plan.
Break those mental barriers to reach your physical potential.
There is a bigger mental barrier in the weight loss/ fitness game than most people think. It is more than likely this that is holding you back. Once that you decide that you are going to take responsibility and go out and do what it takes to get your results, you have taken your first step.
Just don't let anyone else tell you that you can't or make you feel that you can't because YOU CAN!
Make your decision, plan your journey and walk your path, if you stay on your path you will get to your destination!
I hope that this has given you some ideas and helped you out even just a small amount.

If you do have any questions, please feel free to drop me an email. I will be more than happy to give you my take on any of your concerns.

Article Source: http://EzineArticles.com/7887083These days, more and more people who have struggled with weight loss are turning their life around and becoming healthier and more physically fit. There are also a lot more people wanting to start fitness in some way but do not know how.

There are many people that will feel that they are too old to start looking into fitness and health or going to the gym and lifting weights or simply feel that there is no hope for them as they have had a weight problem for their whole life.
This is a mental barrier. In past articles I have mentioned the importance of routine and the effect of a routine or habit becoming more solid and embedded the longer that it is followed or allowed to continue. These habits or routines can be good or bad.
If you are in the situation, maybe over 50s or even over 60 and you would like to lose a bit (or a lot) of weight or start a fitness programme and you feel you are too old to do so, the first thing you need to do is realise that you are wrong!
If this applies to you, you need to understand that to have results with a weight loss or fitness programme, you need a couple of things with regards to mind-set.
First off you should realise that it is never too late. If you get things right for 15 to 20 weeks, you will lose a substantial amount of weight and become a whole lot fitter. I'm sure that you would agree that in the grand scheme of things 15 - 20 weeks is not a long time at all.
Getting it right?
Once you understand that you can be the weight and fitness level that you would like, you can then look at educating yourself. It's all well and good observing the countless diet plans and fitness methods out there today all claiming that they are your best choice.
This is very confusing to people that are new to this game and because of the volume of these products, many people will flit from one idea to the next as these ideas pop up and never see a single diet or training programme through to the end as there is always something that looks better or promises to yield better results
This leads to little or no results and further backs up your belief that it is too late for you.
The best thing that you can do here is to stick with one theory. If you know someone personally that has had great results, the kind of results that you want, you should educate yourself to this theory and follow it until you get your results. For example:
You know someone who has lost a lot of weight from a low fat, low sugar, calorie controlled diet and three weeks into this you hear of someone who has had similar results from a fasting diet. Do not switch to this diet if you have not given the first a solid 8 - 10 weeks.
The advantages of lifting weights.
Many people who have not followed a physical training programme before think that weight lifting is for the world's strongest man contest or for big bodybuilders who are obsessed with packing on huge amounts of muscle.
Lifting weights is for everybody including over 60s. There are a huge amount of benefits that will come from this type of activity including:
Muscle strength
Improve your balance
Improve your coordination
Improve your mobility
Help to reduce the signs of arthritis
This is a whole other topic but it is important to know that the amount of muscle mass you have is very valuable, you need to keep what you have as the benefits are many!
This does not mean you need to look like the hulk. Many people have an aversion to resistance training as they do not want to look like Arnold Schwarzenegger. This will not happen. As soon as you start training with weights you will realise how hard it is to build muscle like this.
The biggest "take aways" from this article are:
Find a plan and stick to it
Once that you have a sensible fitness plan "STOP LOOKING" and stick to it! Research health by all means but I cannot stress this point enough! I have learned this the hard way. You do not get results from fitness if you do not stick to your plan.
Break those mental barriers to reach your physical potential.
There is a bigger mental barrier in the weight loss/ fitness game than most people think. It is more than likely this that is holding you back. Once that you decide that you are going to take responsibility and go out and do what it takes to get your results, you have taken your first step.
Just don't let anyone else tell you that you can't or make you feel that you can't because YOU CAN!
Make your decision, plan your journey and walk your path, if you stay on your path you will get to your destination!
I hope that this has given you some ideas and helped you out even just a small amount.

If you do have any questions, please feel free to drop me an email. I will be more than happy to give you my take on any of your concerns.

Article Source

Weight Loss Diet Programs And Their Missing Part - The Exercise

If you want some motivation to work-out, here are some benefits of moving your muscles on a regular basis.

To begin with, regular exercise can greatly increase the effects of a good diet plan to reverse obesity and other overweight conditions. This is because ongoing physical activity reduced body fat, along with increasing muscle mass.

The resultant effect is that your body's ability to burn fat is boosted. Treating or preventing obesity with exercise helps to improve overall condition of the body, allowing people to lead longer and healthier lives.

Secondly, people with weight issues develop psychological problems as well, such as low self-esteem and low confidence. Not only does exercise help you to lose weight, but while you are working out, the body releases endorphins.

These are chemicals that improve your mood and influence how you view yourself. It is a sense of elation and it continues for a quiet a while after exercising.

That is why regular exercise results in not only healthy but happy people as well! So you can fight stress and depression (with all their resultant effects) with physical activity.

Is Joining a Gym Necessary?

Different people have varying perceptions of what constitutes as successful fitness program. A leading belief is that only professionally supervised programs generate the expected results.

However, nothing can be further from the truth. Before moving on, let us reiterate the fact that gyms and other professional fitness programs are beneficial.

Not only will you workout under experienced coaches (which means less mistakes and less chances of injuries), but you will also have the necessary environment that many people require to exercise.

Yes, you have to pay a certain fees, but given the fact that you can usually choose a workout time that suites you, and you will also get to use the right machinery, the overall benefits outweigh the costs.

But then again, weight loss and a healthy, toned body can be achieved outside the gym as well. In fact, a decent workout is nothing but an average 30 minutes of physical activity that can result in your heart beating 50-70% of the maximum heart rate.

The maximum heart rate is based on age. When you subtract a person's age from 220, you derive the maximum heart rate as per his/her age.

That is why some basic everyday activities can also serve his purpose, such as:

• Walking
• Household chores
• Biking
• Gardening

Even dancing can become a part of your weight loss plan! This also means that you get to select an activity that you enjoy, and this will ultimately keep you motivated to engage in physical activity on a regular basis.

Another misconception is regarding age and health condition. Is there any physical condition that stops people from exercising? Although it is highly recommended that people who are above 50 or they have an illness should consult their doctor before choosing an exercise plan, but generally people can find a work out technique to suit their condition.

Finally, another major perception regarding workout has to do with the intensity factor. Some people think that only if they have an intense workout will weight loss become possible.

Once again, this is also a false notion. In fact, this attitude is actually detrimental to a weight loss program, as people who focus too much on intensity end up wearing themselves out in the initial workout stages. For most people, this wearing provides the stimulus to give up on exercise altogether.

To avoid this de-motivating factor, you need to come with workout goals. Things that you need to consider before making an exercise plan are:

• How much do you plan to lose?
• How fast you want to see results?
• Are you losing weight for an upcoming event?
• How much time can you allot for a regular workout?

More questions can be included in the list, but the principle is to keep your plans as clear and doable as possible.

Once you have a well-defined plan to act upon, start with a mild to moderate workout and gradually increase time and intensity. This is the traditional way of working out and one that has proven to be highly successful.

Workout Basics

There are several types of workouts that you can vouch for, and most of these will already be familiar to you:

Cardiovascular

Also known as aerobics, these exercises can momentarily intensify you heart beat and breathing. Popular cardio exercises are walking, dancing, swimming, cycling, and running.

Weight Training

This is also known as strength or resistance training, and it may not be aimed specifically for weight loss. It has more to do with enhancing the strength and function of muscles.

Stretching

Stretching or flexibility training improves the movement of joints. Growing older and living a sedentary lifestyle (the perfect combination for gaining weight) cause muscles, tendons, and ligaments to gradually shorten.

However, many people think of stretching as something to warm-up before workout. In reality, stretching and warming up are two different things. A warm-up prepares your body for the force of the workout.

Physical movements like walking slowly can warm up the body by increasing blood flow, which in turn heats up muscles and joints. However, it is preferable that you do some stretching before working out.

The exact opposite of a warm up is a "cool down" exercise. This is to gradually bring your body back to a halt after a rigorous physical activity. A common example is walking at a slow pace on a treadmill after running or brisk walking. Note that stretching can also become part of a cool down.

Also remember that it is better to stretch muscles after the workout or after the muscles are warmed up. Stretching cold muscles, let's say immediately after waking can cause cramps and other injuries.

Equipment

Good gyms already have the proper exercise equipment installed, so you can join one to work out on those machines. However, you can always purchase some equipment for your home.

The following is a list of the most common exercise tools that one can bring home:

Weights

Barbells and adjustable dumbbells are included in this category. If you are new to using weights, try an 18 pound adjustable dumbbell set.

Treadmill

This is the most popular piece of equipment among fitness enthusiasts, and is the most recommend machine for cardio exercise. By adjusting the speed, you can do a variety of movements like walking, brisk walking, jogging, and running.

In addition, the machine itself can be adjusted to different angles to increase intensity in the workout. Remember, start off a slow speed for 30 minutes and then increase the speed and time over time.

Exercise Ball

The exercise ball is yet another effective workout solution. However, newbies may not know how to use it properly. That is why it is better to read instructions or watch a video tutorial.

Talking about video tutorials, there is an abundance of exercise videos and DVDs in the market and they are highly beneficial as you can actually see all the movements being done correctly over and over again.

Other exercise items include:

• Weight stacks
• Flexible rods
• Flexible bands

Precautions

Your enjoyment of day-to-day and physical activities will also greatly benefit because you will have more stamina, less fatigue and less risk of injury. However, there are several precautions you should take to help maximize exercise safety.

If you exercise soon after a full meal, you can compromise oxygen and nutrient delivery to the working muscles, and cause gastric discomfort. Thus, you should wait at least 60-90 minutes after a full meal before engaging in cardiovascular exercise.

The level of exercise and the amount and type of food consumed affect the time required for digestion to be completed before beginning exercise. The higher the exercise intensity and/or the greater the amount food consumed, the longer the time should be between eating and exercising.

Pollutants can also have adverse effects on the body. This is of concern if you exercise outdoors in or near big cities. Some common ones include ozone, carbon monoxide, and sulfur dioxide.

Another factor that increases the risk of injury and complications is exercising in hot weather. The following are guidelines to prevent heat stress:

• Allow 1-2 weeks for acclimatization to a hot environment.
• Avoid training in the hottest part of the day, usually between 10 a.m. and 4 p.m., during the summer.
• Drink water before, during and after exercise. During prolonged cardiovascular exercise, drink 4-6 ounces of fluids (preferably water) every twenty minutes.

However, when enjoying these forms of physical activity, be sure to adhere to these precautions so that your program is not only effective, but safe as well.

Bear in mind that decent weight loss diet programs must have the exercise as one of the major success factor in weight loss.

Good luck: I hope you enjoy all the wonderful benefits of a safe and effective exercise program.

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Considering Liposuction When You Are Unable to Lose Those Last Pounds

If you have been consistently losing weight but have now stopped and have bulges that will not budge, then you will want to look into liposuction. This procedure uses a suction tube to basically vacuum our fat. This is something that can get rid of those problem areas.

If you are interested in liposuction, then you will need to consider several areas. You will need to look at your health, plastic surgeons, and the results of this procedure. Taking the time to look at these areas is important. After looking at them, you should be close to being able to choose a surgeon and decide if this procedure is right for you.

Your health is an important consideration because you might have a problem that could cause liposuction to give you severe side effects. Part of your health might include chemical habits such as smoking. It is important to consider this, because the surgery could have negative results if you do smoke.

Once you know your health checks out, you will want to begin looking for a plastic surgeon to do your liposuction. Some things to consider about a surgeon include him or her having an easy-going manner, knowledge ability, and a good reputation for the work that is done. Going to a consultation will help you to know whether a doctor is right for your situation.

It is important to also consider the results of liposuction. You might think that your entire body will be transformed, but it might not end up being as dramatic as you would desire. Make sure to look at before-and-after photos before making the decision to have procedure. The knowledge that every outcome is going to be different may cause you to not want to risk it. The procedure will bring change, but the procedure would likely need to be accompanied by other procedures to really show a major difference.

Another type of result that you might want to consider is the side effects. Most surgeries involve some type of negative side effect that could take place. if you do not want to take the risk, then you might decide that you do not want to have the procedure.

After looking at these areas, you should have enough information to go forward with liposuction. If you are concerned about knowing whether or not you are a good candidate, leave that up to your plastic surgeon. He or she might ask you some medical questions, and as long as there are no problems, you will likely get the okay. If you are still unsure, then you may want to seek out a second opinion.

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How to Stay Motivated and Achieve Your Fitness Goals

Motivation can be one of the biggest pitfalls when it comes to achieving your ultimate fitness goals. Without motivation, you may stop working out altogether or lose some of your intensity in the gym. In this article I will be discussing some key tips on how you can stay motivated at all times and not have to worry about quitting.

The first tip that I recommend you to do is to create a vision board. A vision board is basically just a big board with pictures on it that you can hang in any place where you will see it often. Put pictures on the vision board from the Internet that highly motivates you. These can be pictures of healthy food, people exercising, or even movie stars that you wish to look like. A vision board works wonders because it follows something called the law of attraction. The law of attraction simply states that you will achieve and attract the things in your life that you focus on the most. For example if you focus and look at a picture of healthy food, then you will start to make more conscious choices about eating healthier foods.

The next tip is really crucial as well and that is to be around and make friends with other people that like to workout as well. It has been said that you are who your friends are and this is very true. If you hang around people who are lazy and have not exercised in years, then those friends will not be very motivating to make you want to workout. If you hang around people who are in better shape than you, then you will always be pushing yourself to reach the level that your friends are at.

The final thing that you can do to stay motivated and focused is to write down your goals. Simply thinking, "I want to lose weight" is not good enough. By writing down your fitness goals, you make them real and you will hold yourself accountable if you do not achieve them. It is also very important to set a date on your goals. This way you know when you have to achieve it, and it won't be something that you eventually get done. A good example of a goal would be, "I weigh 150 pounds by September 1." This way you are writing the goal as if it has already happened and you have the deadline as well. If you don't achieve the goal by the set date, then just set a new date to achieve the goal by. Also there is no such thing as having too many goals so write down your goals today!

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Reduce Belly Fat, Lose Body Fat and Lose Weight Using Your Hormones

We can reduce belly fat, lose body fat, and lose weight by using our hormones effectively.

I discovered that our bodies secrets certain hormones, based on what we eat, how often, how much and when we eat.

In this article, we will learn about how two of these hormones work, and how we can use them to get a flat stomach.

Over the past decades, the weight loss and diet industry has "ballooned" and so has the waist line of the population at large.

The market-place is full of weight loss products that promise magic; but we know the truth: we buy their product, lose a few pounds for a shot period then gain all of it and more back.

So, what's the solution?

Surely, some foods are better than others, and keeping physically active is good for burning fat and weight loss.

However, our hormones are the most important ingredient in the fat-burning- weight loss-process. Insulin and glucagon are the two main hormones that influence the biochemistry of energy storage and energy usage.

Insulin, a hormone secreted by the B-cells (beta cells) of the pancreas, converts ingested carbohydrates to glucose (energy).

In a normal person, insulin converts about 50% of the glucose (carbohydrates) ingested to usable energy. It converts 30% - 40% to fat (energy stored in fat cells) and 10% to glycogen (stored in the lever and muscles).

Glucagon is a hormone secreted by the A-cell (alpha cells) of the pancreas. When the blood-sugar levels falls too low, glucagon stimulates the lever to convert stored glycogen to glucose. This glucose enters the blood stream; the body uses it for energy.

Human-metabolism consists of two separate biochemical processes: the metabolism of "energy-storage"(anabolism) and the metabolism of "energy-usage" (catabolism). insulin facilitates energy storage while glucagon facilitates energy-usage.

When we eat, the pancreas secrets insulin into the blood stream. The insulin converts the carbohydrates in the meal to glucose.

The body uses some of this glucose for immediate energy, stores some in the lever and muscles as glycogen, and the remainder in fat-cells as fat.

After 3 to 4 hours, the blood glucose level drops too low. Glucagon, then initiates the process that converts the stored energy back to glucose.The body use this glucose for its' metabolic functions.

Conclusion: the secret to burn belly fat, lose weight and keeping it off, is keeping your body in glucagon metabolism (fasting state), for at least 50% of your day. If you give your body the opportunity to use up most or all the calories you consume daily, you'll reduce belly fat, lose body fat and lose weight - your struggle with weight will be over.

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How Can I Reduce Weight?

How can I reduce weight is a question asked by many people at some point in their life. As we get older we become more likely to gain weight because the metabolic process slows down or it becomes less active. Some people also have a natural tendency to gain weight. What we need to do is to monitor it closely.

An important thing to realize here is that we put on weight gradually over our lifetime and losing it can’t happen overnight. However if we follow the right diet plan and stick to it we can burn the extra fat and maintain it to live a healthy life style. The following tips are the answer to your question, “how can I reduce weight”?

Eat Fruits And Vegetables:
Are you one of those 84% adults who do not eat enough fruits or one of those 75% who do not get enough veggies? Fruits and vegetable are low in calories and filled with antioxidants that are critical to losing weight. Make fruits and veggies an essential part of your diet and you’ll see the results sooner than you think.

Drink plenty of water:
We all know that we need to drink plenty of water but do we? Almost 78% of the adults stay dehydrated during the day which slows down the rate of metabolism 5-6%. Make sure that you drink enough water to get rid of the toxins, help your metabolism and stay energetic.

Eat Protein 
Eating protein filled diet is a very good habit as it doesn’t only help you burn fat but also build lean muscles. It also helps maintain your sugar level so that you don’t feel hungry.

Catch Some Sleep:
Many people may not realize this but lack of sleep also slows down your metabolism and you tend to retain or gain more fat over time. It is always advised to get at least 8 hours sleeps at night so that your body gets enough time to detoxify and carry less cortisol.

Add color to your plate:
Keep away from white or beige diets as they are likely to be highly caloric. Bread, pasta and rice could be tempting but they add up calories very fast. As an example a cup of beans carry about 500 calories! You could eat 10 servings of veggies and fruits and still not get to 500 calories.

Exercise Daily:
Most of the people find it tough to exercise regularly but if you are serious about losing weight, make it a habit to exercise daily along with a healthy diet plan. If you could find the right program, half an hour of exercise will be sufficient.

You see the answer to your question “How can I reduce weight?” is not a difficult one at all. All you need is to be persistent and stay motivated. If you could achieve that and follow the information in this article, you goal is not far away!

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